How many calories should I be eating?

mcorsaletti

So last year I started losing weight and I lost about 13kg. I exercised 5 times/week and my TDEE was something like 3000. I made sure I ate BELOW my calorie goal of 2000 to make sure I lost 2 pounds (if not, more) a week. I hit a plateau. Now I'm trying again. I now weigh 84.6kg/186lbs and my BMR is around 2000. I still exercise around 3-5 times a week but this time around I lift weights. I have been reading up on netting more calories than your BMR and trying to eat more to increase your metabolism to lose weight. I think I may have done a number on my metabolism last year.

MFP says my TDEE is 2800. How many calories should I be eating AND how many should I be NETTING? I work out most days. Should my goal be to lose less than 2 pounds a week, less than one pound?

Any help is greatly appreciated!

yarwell

I would think 2 lbs/week is a bit high for a 186lb guy, you don't have far to go ??

mcorsaletti

my goal is 77kg so im about 8kg off, almost there! would you reccomend I lose like 1 pound a week or less?
Thanks for your reply!

PepperWorm

If you're getting close to your goal, I recommend TDEE -15%. The closer you get to goal, the harder it is for the weight to slide off. .5-1 lb a week is what you should aim for.

Best of luck.

yarwell

0.5 to 1 lb/week seems reasonable. 300 - 600 calorie deficit approx.

mcorsaletti

Thanks! This has really helped

mcorsaletti

Thanks again!